You know you’re probably not on track with the goals you set out for yourself in January when you can’t even remember what they are.

Since we’re half way to 2017, I thought I’d review the goals I set out for myself earlier this year to see how much progress I’ve made, and whether or not I should revisit and revise my goals for the year. A lot actually changed in January after I set out these goals (moved in with Matt, started a new job, secured some consistent freelance, got a new puppy), so I’m not too upset by my progress so far… which is essentially nada.

As promised, here’s my current muscle-building workout routine I’ll be doing for the next 8 to 10 weeks! This is a beginner 4-day upper/lower split strength training program focused on building strength and hypertrophy you can do at the gym or at home with some modifications. Each workout contains a combination of push-pull exercises, beginning with major muscle groups and ending with accessory exercises. Because I only have about 40 minutes to workout in the morning, I’ve programmed these workouts as supersets, where you can perform each exercises back-to-back in sets with very little rest time in between. If you have more time or are a true beginner/plan on lifting heavier, I suggest taking longer breaks in between exercises. (more…)

I know this because the curmudgeonly old man in the trucker hat who often walks my seaside running route with a squawking parrot on his poop-covered shoulder told me so the other day as I ran by during a tempo run.

And on my way back, he heard me coming and fully turned around with his arms extended in an attempt to stop me, his parrot wildly flapping its wings. “STOP! I need to talk to you!” he shouted as I flew by.

“Sorry, I need to see where I’m going! Safety first!”

He may have shouted a few profanities at me but I couldn’t quite hear him.

Stop during a tempo run? Sorry mister. I’m marathon training.

So what is curmudgeonly bird man so curmudgeonly about?

My headlamp. He doesn’t like my 80 lumen headlamp that barely lights the road in front of me because for that whole five seconds when I pass him by once or twice a week, it is “too bright in his eyes”. (more…)

Every summer I used to haunt the local used book store near my grandma’s place in Oyama, BC, where I’d stay for the majority of summer holidays. I’d carry an armful of Stephen King, Ann Rice, James Rollins and Tom Robbins back to my grandma’s house, grab a glass of ice tea and an orange creamsicle bar and lounge poolside whilst lost in worlds of vampires, pet cemeteries, subterranean creatures and surrealist seriocomedies.

But then I had to go to university, and had limited time to read for fun. I felt like if I had time to be reading something, it should probably be textbooks and research papers. Even though I took every English Lit course I could as electives, assigned novels simply couldn’t be enjoyed; they had to be scrutinized and dissected and written about for letter grades.

I didn’t get back on the book wagon until after I graduated university and secured a full-time job. But even then, any time I had a moment to spare to read I felt like I should be doing something else instead; something productive. I should be writing, I thought, because that’s what you need to do if you want to improve your writing skills as a communications specialist and freelance magazine writer.

I’m pretty sure I’ve done all of the above except D. An not just in work situations.

Receives compliment on attire: “Oh, this dress? I think I got it on sale at Old Navy.”
Receives compliment about hair: “Yeah but it’s so dry — just look at my split ends!”
Receives compliment about writing: “Oh yeah I just do it for fun, hardly anyone reads it.”
An activity is suggested that I don’t want to do: “Sure, yeah, whatever you want to do.”
Someone says something I don’t agree with: Silence

I am the ultimate conflict-avoider. I do it at work and in my day-to-day life. I apologize, I bend, I push aside my opinions to make sure everyone is happy and likes me. I’m agreeable and highly sensitive. Although being a highly sensitive person is an excellent human trait — especially now in our current culture where we need more people to consider the health of our planet and the other organisms that live on it — it can get in the way of being our true, authentic selves sometimes.

Authenticity is scary for a conflict-avoider. It means we need to show up and be real. Be honest. Let our true selves be seen. (more…)

Although you know I believe in eating whole, minimally processed foods, I’m a sucker for convenience and LOVE drinking smoothies. I regularly use vegan protein powders and drink mixes in my fruit and veggie smoothies to up the nutrient intake, especially during marathon and ultra training. I have a few go-to powders I love the taste of (Vega, Everlast and Sunwarrior), but am always up for trying something new and sharing my thoughts about it here on the blog. (more…)

Happy Friday, friends! How was your week? My training for the Finlayson Arm 25K officially started this week, so I’m heading out for my first long-ish trail run (12km) tomorrow morning in Gowlland Tod Provincial Park. Time to pull the ‘ol hydration backpack out of the closet and charge the Garmin! Even though I know it’s going to be a slog (the trail has a ton of climbs and I’m feeling pretty out of shape at the moment), I’m really looking forward to spending a few hours in the trees.

I’m linking up with the lovely Heather of Life in Leggings as per usual to share some of the most interesting reads in health, fitness and life I found around the web this week. (more…)

Happy Friday, friends! How was your week? Even though this week was a short one for me it felt like it was never going to end. Last weekend I got to see one of my best friends get married before jetting off to Vancouver the following day for a Shania Twain concert (Yes, Shania Twain. I love her. Don’t judge me), then had a very busy week at both jobs. I can tell my introverted self needs a bit of a slower weekend to recharge. So other than some causal hang-outs with good friends on patios, I plan to take it easy this weekend!

I’m linking up with the lovely Heather of Life in Leggings as per usual to share some of the most interesting reads in health, food, fitness and life I found around the web this week. (more…)

Happy Friday, friends! I’m linking up with the lovely Heather of Life in Leggings today to share a few of my favourite links from around the fitness and health blogosphere this week.

First off, thank you for all the great comments and feedback on yesterday’s slightly controversial post. I’ve been wanting to write about it for awhile because I do think it’s an important issue to shed light on for several reasons, but as someone who’s not entrenched in the bodybuilding or fitness competition world, I felt I could only provide an outsiders point of view. But since the article I discovered the other day and quoted in the post supported most of my thoughts about why “competition prep” is becoming so popular, I felt the time was right to talk about it. Not to pass judgement on anyone, but to shed light on the possible underlying issues of the use of restriction and discipline in order to feel worthy, negative self-perception, and unrealistic body image goals that could potentially lead to psychological issues such as disordered eating behaviours.

Happy Wednesday, friends! I’m happy to report I’m finally back to workouts this week — I started with some light resistance training on Monday and 30 minutes of yoga yesterday. I’m sore everywhere. Oh how I missed you, DOMs.

My plan is to finally head out for a run on Thursday this week. I’m so glad I didn’t end up signing up for a spring race like I had planned to, otherwise I’d be mighty disappointed in my cardio fitness right now. I have no races planned in the near future, however, so I have plenty of time to build it back up again.

Speaking of races, I’ve been seriously considering getting back to triathlon again. I did my first race in 2010 and fell in love with it. But then I went and became an event organizer and communications person for a local triathlon race series and that experience completely crushed my desire to participate again. When you breathe swimming, biking and running 24/7 from an event organizer perspective, swimming, biking and running is kind of the last thing you want to do in your free time (on the rare occasion you have any).

Disclaimer

I am not a medical professional nor a registered dietitian. While I source science-based research where possible, views expressed on the blog are my own and are based on personal experiences. My views should not be taken as medical advice. Please consult with your doctor before beginning any exercise or wellness program.

All images and content are copyrighted. Please do not use or repurpose without my permission.